With all the spirit and having experienced the 1776 beatdown personally, I felt one more inspirational workout was due to the PAX. With everyone there on a hot and muggy morning, we head out running out and back, circling around the Nan-tan for the first group of exercises and:
Warm Up
10 Good Mornings
20 Imperial Walkers
20 Variable Side Straddle Hops
15 Elevated Heel Raises
15 Mountain Climbers
15 Elevated Heel Raises
The Thang
Finish warmup, mosey over to the field for the next round of the theme, all centered on merkin exercises:
Lunge walk, merkins across the field, basically left, right lunge with a progressing number of merkins
Incline merkins, PAX on the hill with a clock theme, 5 merkins per each 15 minute increment
Broadjump Burpee back across the field
Extended arm merkins, 10 each arm
Ranger merkins, 15
Travolta merkins, 10 each arm extension for 20 total
Your choice merkin, 20 reps
Finish with the liberty merkin challenge, we head to the shelter for the next round of the theme:
Dips, 20 in cadence
Erkins, 20 on the down
Alternating left-right step up, 20 total in cadence
Toe, taps, 20 in cadence
Hand-release erkins, 15 on the down
With time to spare, Q takes the PAX over to the tennis courts for some suicides, because what is liberty without sacrifice.
Mary
Democracy dictates the PAX call out their favorite Mary exercise, counts of 10.
COT
Count-a-rama: 21 PAX.
Announcements:
FiA launch July 22nd. Put the EH on your Ms, 2.0s and friends and family!
It was an honor to lead you men this morning.